Hambúrguer de Feijão

Hambúrguer de Feijão is a delicious Brazilian burger made from black beans, packed with flavor and nutrients. This healthy alternative to traditional meat burgers is perfect for a satisfying meal that doesn't compromise on taste.

Ingredients

• Black beans - 200 grams (cooked and drained)
• Oats - 50 grams
• Onion - 1 small, finely chopped
• Garlic - 2 cloves, minced
• Cilantro - 2 tablespoons, chopped
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Olive oil - 1 tablespoon (for cooking)
• Whole grain burger buns - 2
• Lettuce leaves - 2
• Tomato - 1, sliced
• Avocado - 1/2, sliced

Steps

1. In a mixing bowl, mash the cooked black beans with a fork, leaving some chunks for texture.
2. Add the oats, chopped onion, minced garlic, cilantro, cumin, paprika, salt, and black pepper to the bowl and mix until well combined.
3. Form the mixture into two patties, ensuring they hold together well.
4. Heat olive oil in a skillet over medium heat. Cook the patties for about 5-6 minutes on each side, or until golden brown and heated through.
5. While the patties are cooking, prepare the burger buns by toasting them lightly.
6. Assemble the burgers by placing a lettuce leaf on the bottom half of each bun, followed by the black bean patty, tomato slices, and avocado. Top with the other half of the bun.
7. Serve immediately with your favorite condiments.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 45 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.2 L

Health Benefits

• High in plant-based protein, supporting muscle health.
• Rich in fiber, aiding in digestion and promoting a healthy gut.

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